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WOD

“Open 16.4” (AMRAP – Rounds and Reps)

“Open 16.4”

AMRAP 13:

55 Deadlifts

55 Wallballs

55 Calorie Row

55 Handstand Push-ups

Subs-55 Cal Bike

RX+-225/155#, 20/14#, 10/9′, If doing PP 115/85#

RX-185/135#, 20/14#, 10/9′, If doing PP 95/65#

50-59-155/115#, 14/10#, 10/8′, If doing PP 75/55#

60+-135/95#, 10/6#, 10/8′, If doing PP 65/45#

Basics- 7 AMRAP- 25 reps of each, ,BB/PVC for DL & PP
DESCRIPTION

Repeating an Open workout from 2016 today

This chipper works a little bit of everything: weightlifting, gymnastics, and cardio

Choose weights and rep numbers that allow you to reach the final station of the workout

You can cap each station at 4 minutes if you want to get to everything

DEADLIFTS

Choose a moderate weight that you can complete for 21+ reps unbroken when fresh

We’re ideally able to complete at least sets of 5 within the workout today

WALLBALLS

Men throw to 10 feet

Women throw to 9 feet